Baemeli ba thobalano e loketseng, ho hlokomela boima ba bona, ba tseba hantle hore mantsiboeeng metabolism e fokotseha 'me lik'halori li kenngoa ka mokhoa oa mafura libakeng tse thata. Ka lebaka lena, basali ba bangata ba leka ho se je lijo tsa mantsiboea. Leha ho le joalo, mokhoa ona o ka baka ho senyeha kapa mathata ka ho robala. Ho molemo haholo ho ba le lijo tsa mantsiboea le lihlahisoa tse joalo tse tla etsa hore u ikutloe u khotsofetse 'me u tlisetse' mele bonyane ba lik'hilojule.
Nka ja eng ka lijo?
Litsebi tsa phepo e tsoang linaheng tse fapaneng li lumellana hore ho fokotseha ho molemo ho ba le lijo tsa mantsiboea tsa mantsiboea ho feta ho lahla ka ho feletseng lijo tsa mantsiboea. Lijo tsa ho qetela li lokela ho ba tse joalo hoo li ka fumanoang kapele 'me li se ke tsa tlisa lik'hilojule tsa' mele. Ho molemo ho ja lijo pele ho lihora tse peli pele u robala. Maemong a fetisisang, u ka khona ho fumana khalase ea yogoro e tsitsitseng.
Boleng ba ho sebeletsa lijo tsa motšehare ha boa lokela ho feta khalase e le 'ngoe - 200-250 ml. Lijo ha lia lokela ho tlatsoa ka mafura kapa lik'habohaedreite, kahoo tsela e molemohali ea ho e lokisetsa e pheha, e phehoa, e pheha ka grilla kapa ka har'a li-multivark.
Mosebetsi o ka sehloohong oa lijo tsa mantsiboea ke ho tlatsa lihlahisoa tse nang le amino acid e bohlokoa. Ka hona, bakeng sa lijo tsa motšehare, ho molemo ho khetha liprotheine tse senyehang.
Litsebi tsa phepo ea lijo li fana ka karabo e joalo potso, u ka ja lijo tsa motšehare joang hore u se ke ua ntlafala:
- tlhapi ea tlhapi ea mefuta e fokolang ea mafura;
- lijo tsa tlhapi;
- furu ea khoho kapa nama ea mafura e mafura;
- li-cheese tse tlaase;
- pororo ho tsoa ho buckwheat kapa oatmeal;
- lihlahisoa tsa lebese tse bolila, likarts tsa tlhaho tse sa phehoang, chate ea cottage;
- meroho e phehiloeng: cauliflower, broccoli, pepere ea bell, lettuce, tamati, zucchini;
- litholoana tsa unsweetened: liapole, litholoana tsa morara;
- tee e tala.
Seo u ka se jang mantsiboea?
Ho batla ntho e jeoang ha re ja, hangata re nahana hore re tla tlameha ho khotsofatsoa ke ntho e sa thabiseng haholo. Leha ho le joalo, lijo tsa motšehare ha lia lokela ho ba tse ncha. Lijo tse seng kae ke tseo u ka li jang tse monate le tse phetseng hantle.
- Smoothies. Sejo sena se entsoe ka meroho e mecha, litholoana le lihlahisoa tsa lebese. Bakeng sa lijo tsa motšehare, ho molemo ho etsa li- smoothies ho tloha mahaeng a maholo a mafura, liapole, apricot, lebese, fragole. Kopanya lihlahisoa tseo u li khonang ka bohlale ba hao, empa ke habohlokoa hore seno se fetole khalori e tlaase.
- Letlalo la mokopu la casserole. E lokiselitsoe ho tloha mahaeng a mahareng a mahareng, li-apricots tse omisitsoeng, mahe kapa morara o omisitsoeng le mokopu.
- Salate e nang le squid le khala ea leoatle. Bakeng sa ho itokisa ho nka squid, lee e phehiloeng, leoatle, mokopu le likomkomere tse ncha.
- Litlhapi tse mafura tse bohobe. Ho ja lijo tse monate le tse monate ho tla fumanoa haeba u chesa tlhapi e nang le meroho.
- Khomo ea nama ea khomo e nolofalletsa li-pastry. Bakeng sa litokisetso tsa bona ba nka ka tekanyo e lekanang le k'habeche le nama ea nama.
- Salate e nang le khoele ea khoho le meroho e phehiloeng.
- Ho tletse lihoete le pelepele.
- Letha la Buckwheat le meroho.
Ho na le dikgetho tse ling ho feta tseo u ka li jang ntle le kotsi ho motho eo. Ntho e ka sehloohong eo u lokelang ho e hopola ke hore lijo ha lia lokela ho ba lik'halori tse phahameng, tse tletseng mafura le lik'habohaedreite. Ka lebaka lena, ha ho khothalletsoe ho ja lijana tse joalo mantsiboea:
- li-buns, li-cookie, likuku, lipompong;
- li-pie, vareniki, dumplings;
- li-yogurts tse monate, li-dessert tse teteaneng;
- raese, litapole, pasta;
- lijo tse halikiloeng;
- nama e nonneng, boroso.
Hore u se ke ua utloa bohloko mantsiboea ho seo u batlang ho se ja ka thata kapa ho ja monate, o lokela ho o hlokomela hoseng. Motšehare, o ka itšoara ho hong ho monate, joale mantsiboea ho tla ba le takatso e matla ea ho ja ntho e hanetsoeng. Ho phaella moo, o lokela ho ja maruo a bohlokoa a livithamine le liminerale lijo hoseng le thapama, e le hore 'mele o se ke oa hlokofatsoa ke ho hloka ha bona mantsiboea.